Name: Playbook - Kyle Carillet - Big Delts & Arms | Day 4
Uploaded: 2024-02-26T00:36:27.173Z
Duration: 65 min
Description: Big Delts & Arms | Day 4

Shoulders & Arms

Machine shoulder press 
12, 12, 10, 10

Cable front raise
4x12 
Rope upright row
4x12

Machine lateral raises
15, 15, 15, 15

Crucifix curls 
14, 12, 10, F

EZ bar tricep press downs
14, 12, 10, F

Banded EZ bar bicep curls
12, 12, 12, F

Machine Dips 
12, 12, 12, F

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

We are going to hit our rope front raises then right into those upright rows

- hold the rope with your palms facing each other, back resting on an incline bench. 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable incline bench rope front raise

- Hold the rope in front of your body while back rests on an incline bench
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable incline bench rope upright row

Incline bench or standing shoulder superset

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement

Machine lateral raise

attach handles to high position on the pulley system. Keep your arms raised to shoulder level. Bring your hands to your shoulders, keeping your elbows locked in place, squeezing your bicep. Hold here for one second and return to starting position, without allowing full relaxation of the bicep.

Crucifix curls

(Complete 10 reps rest 20 seconds and repeat till you hit 7 sets, drop weight as needed)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep extension

- loop band around something stationary and then place EZ through. 
- place a bench just far enough to hold tension on weight 
- Hold the bar with underhand grip, sit back in the incline bench and keep back straight. 
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

Seated banded EZ bar curls

Machine or plate loaded press both hands down at the same time while keeping chest up.

Machine dips

Big Delts & Arms | Day 4

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Angie

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

PULL | Day 2

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

Big Delts & Arms | Day 4

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